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1/16/24

Warm up

10 minutes mixed cardio


Endurance

0:00-8:00

ENOM8

Cal bike

45 seconds slow

15 seconds as fast as possible


Rest 2 minutes

Then

 10:00-18:00

EMOM8

Cal row

45 seconds slow

 15 seconds as fast as possible




 
 
 

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Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

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